1. Balance Strength and Relaxation
Over-tight pelvic floor training can backfire. Pair every contraction block with reverse-kegel breathing and full release phases.
2. Train Arousal Pacing
Build control by using inhale-downshift and exhale-stabilize patterns. Do not chase max intensity every time.
3. Recovery Fundamentals
- 7-9 hours sleep
- Regular aerobic exercise
- Lower alcohol and nicotine load
- Stress reduction and hydration
4. Know When to Get Help
If pain, numbness, urinary changes, or persistent dysfunction appear, get medical evaluation. Early treatment improves outcomes.